ok here this should help answer any questions. i dont mind pms, you can ask me here to that is fine as well. i am posting this to tell every one this is the first time i have done syntherol. all the info i have on the product has come from reading big a's protocal. the only thing i changed was doing a gradual increase to limit stiffness. for exercises two days a week i focus on three bicep isolation exercises. two of wich are pulley systems that keep tension on the muscle. then i finish the isolation with preacher curls light weight full extension. i do back and bis the same day. before you ask i break my back up into sections your back is more than just your lats. then i do chest and tris twice a week as well. with tris i start by working my rear heads. i do a pulley exercise reverse grip double handled press down. great exercise, i get a great stretch in my arms. that is what i have been doing it has worked great for me. any questions i will do my best to answer, but big a is a much better source than i am. he has much more expierience with this product than i do. thanks for all your support, and questions guys. i am having great results with syntherol and i owe it all to big a's protocal. thanks again big a.